Every 2 minutes x 3

9/7Cal row

5 EB Front squats

5 EB Strict press

WOD

For time

33-27-21-15

Wall balls 9/6kg

HPC’S RX-40/30kg   ADV-50/35kg

After every set of wall balls “AND” every set of HPC’S complete

12/9 Cal bike + 12/9 Cal ski

23 Minute cap

STRENGTH & SKILLS

EMOM x 16 minutes (8 sets of each)

– 1st Min – 12-20 V – Sits (sub for abmats or crunches)

– 2nd Min – Max plank hold (no more than 45 seconds)

HIIT

WARM UP

Every 2 minutes x 3

9/7 Cal row

5 HSC’S

5 Strict press

WOD

6x

300m Run

15 HPC’S 40/30kg

15 Thrusters 20/15kg

250/200m ski

Rest 2 minutes after each round

36 Minute cap.